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THE WHOLE STORY ON WHOLE GRAINS
Grains have been a mainstay of the human diet throughout time and across cultures. As societies shifted toward a less nomadic lifestyle, they began to plant grains—from amaranth in Mexico, to barley in Egypt, to rye in Russia, to teff in Ethiopia, and so many more. Whole grains are believed to be some of the earliest cultivated foods, and they have been a vital component in sustaining life all around the world.
The popularity of whole grains is well deserved. Grains are delicious, highly nutritious, and packed with fiber, protein, and other key nutrients.
We all have increasingly busy lifestyles, and naturally this is reflected in the ways we cook. In this book, we have tried more than ever to offer you easy-to-prepare dishes that don’t sacrifice flavor. Thanks to the diverse and delicious taste of whole grains, it’s easy to use them as a backdrop for fresh vegetables, herbs, and spices, as well as in new and unique ways.
What follows is a list of questions (and answers!) to help you get started in exploring a diet richer in whole-grain, plant-based food.
WHAT MAKES A GRAIN A WHOLE GRAIN?
By definition, whole grains must retain their bran, germ, and endosperm in order to be deserving of the whole grain designation. The bran is the fiber-rich outer layer of the grain kernel. The germ is the nutrient- and protein-rich part of the grain. The endosperm is the germ’s food supply and the largest part of the grain; it is carbohydrate rich and also provides a bit of protein.
There are some exceptions to this three-part rule, however. Some grains, such as barley and millet, need to have their inedible outer husks removed so that they’re easier to digest. Such grains are still considered to be whole as they contain all the nutritional benefits found in the original kernel form.
Pearled and semipearled grains, on the other hand, cannot be considered whole. Although they offer the advantage of a much shorter cooking time, they are only slightly healthier for you than refined grains because the polishing process removes the bran (the outer layer) of the grain. Even more-refined grains, such as white rice, have the germ removed along with the bran, which definitely turns them into un-whole-y grains.
While we’re clearly big fans of whole grains, we also think balance is key. Enjoy refined grains, on occasion, if the mood strikes!
WHY EAT WHOLE GRAINS?
Vegans probably eat more whole grains than you’d find in the average American diet. While that’s a great start, the facts tell us that we should all find ways to get more whole grains in our diets. The health benefits speak for themselves.
Because a whole grain is truly whole, none of the natural nutritional benefits are removed. Whole grains are full of protein, fiber, B vitamins, antioxidants, and minerals. Do these sound familiar? They are some of the same nutritional elements that help reduce the risk of heart disease, type-2 diabetes, and even some types of cancer.
Whole grains also help to make us feel full and can help with weight control—we have fiber to thank for that. People who maintain a healthy weight tend to have better blood pressure and cholesterol levels. High levels of fiber are key to healthy digestion, too.
The 2010 USDA dietary guidelines say that half of our daily diet should be whole grains. Truly, we could go on and on about why whole grains should be a big part of your diet, but we think you get the idea.
STORING WHOLE GRAINS
To keep whole grains from going rancid or attracting bugs, it’s best to store them in airtight containers such as glass or plastic jars, in a dry and cool place. It’s helpful to add a sticky note to the package with the date of purchase. (Dating herbs and spices is also helpful to ensure you are using fresh-tasting, more potent ingredients for the best possible results.)
If you are new to whole grains and still experimenting with them, we recommend checking out bulk bins in order to get better acquainted with different grains. Bulk bins offer a wonderful opportunity to purchase smaller amounts. Plus, when you find one you love, you’ll get a better price, too, as bulk grains are typically less expensive than the prepackaged versions.
PREPARING WHOLE GRAINS
Before you start cooking whole grains inspect them for debris, then rinse them in a fine-mesh sieve until the water runs clear. We don’t always rinse tiny grains, (such as amaranth seeds and teff), but if you want to, line the sieve with a piece of cheesecloth or use a nut milk bag, instead, to avoid washing the grain down the drain.
Sprouting and soaking grains are popular techniques that are worthy of books devoted solely to them. If you’d like to get your feet—and your grains!—wet, we encourage you to check out the sidebar as well as online resources devoted to the topic.
For a nuttier flavor, you can toast rinsed, thoroughly drained, grains. Drizzle a little oil in a saucepan (the oil is optional, though the grain may stick otherwise). Add the grain, and cook it on medium-high heat for about 1 to 3 minutes, depending on the grain, or until the rinsing water has completely evaporated and the grain becomes fragrant and nutty.
Personally, we love our grains to remain al dente instead of mushy. Strangely enough, the instructions on most packages don’t quite mesh with our textural preference. We recommend you adjust the amount of liquid and the cooking time according to the texture you prefer.
Cooking times can vary, depending on the freshness of the grains, as well as on the cooking tools that are used. The wisest thing to do is to keep an eye on grains as they are cooking. You can either drain the extra liquid once the desired texture is reached (like cooking pasta), or add more water or vegetable broth when the liquid is almost evaporated if the grain is still too al dente for your taste. Our favorite way to determine if a grain is cooked is to cut a few grains in half (if possible). The grain is ready if the color is uniform throughout and the grain is pleasingly chewy. One size definitely doesn’t fit all in the whole-grains cooking world, but there’s always room for adaptation!
To stop the cooking process once the grain has reached your preferred consistency, place the drained, cooked grain in an even layer on a large baking sheet. This allows it to cool more quickly than if it were left to cool in the sieve. Note that this step is not vital, but it is a good idea for people (like us) who are quite picky about texture.
For a detailed look at cooking methods and times for specific grains, please see the chart on pages 15–16.
STORING COOKED WHOLE GRAINS
We love having cooked grains at the ready, especially when we’re under a time crunch and don’t feel like going for the quicker-cooking refined stuff. It’s easy to eat well in a hurry if you cook some grain in advance, then cool and divide into portions before storing in the refrigerator or freezer. When properly stored in an airtight container in the refrigerator, cooked grains can last for a week. For freezer storage, simply place the portioned, cooked, and cooled grains in a large freezer bag, then lay flat and freeze on a baking sheet. This makes for easy storage once the grains are frozen because you can stack the bags. When a whole-grain craving hits, simply crack off a portion and let it thaw at room temperature or in the refrigerator. If you’re even more pressed for time, you can run the freezer bag under warm water to defrost it.
GLUTEN-FREE GRAINS
Some of the whole grains included in this book are naturally gluten free—and proud of it! They are amaranth, black rice, buckwheat, corn, millet, oats, quinoa, brown rice (all types), sorghum, teff, and wild rice.
While these whole grains are naturally free of gluten, it’s vital to remember that cross-contamination can happen. If you or the people for whom you are cooking are gluten sensitive, you absolutely must make sure to purchase whole grains that are certified gluten free and clearly labeled as such.
THE GRANARY
We keep lots of grains on hand at all times. They make meals hearty, satisfying, great-tasting, and—of course—healthy! If some of these grains and seeds aren’t familiar to you, allow us to make the introductions. Be sure to see the cooking chart on pages 15–16. You’ll be fast friends in no time.
Amaranth: Amaranth’s tiny seeds were a major food source for the ancient Aztecs. Today, hummingbirds feed at the amaranth flowers, and we still enjoy the grain. These little gems are easy to cook and gluten free. Amaranth seeds are high in iron, calcium, and fiber. They are also high in lysine and methionine, which is unusual for a grain.
Barley: Just to be clear, it’s hulled barley you’re in the market for. Barley has been grown for 10,000 years, making it one of the oldest harvested grains. Historically, barley was popular in Tibet, and it was one of the first grains to be used in making fermented beverages. Best known today for its role in soups and stews, barley is fiber rich and is beneficial in maintaining blood-sugar levels.
Buckwheat: Hey, buckwheat, who are you trying to fool? You have nothing to do with wheat! You’re even gluten free! Originally, buckwheat was grown in Southeast Asia; now the major producers are Russia and China. It has typically been used as flour, such as in buckwheat noodles. Like all grains, it is more healthful in its whole form. As a whole grain, buckwheat is called buckwheat groats until toasted, when it is then called kasha. Buckwheat is high in rutin and magnesium, both of which are instrumental in maintaining a healthy heart.
Bulgur: Bulgur is frequently mislabeled as cracked wheat. Technically speaking, bulgur really is cracked wheat. More accurately, it is made from raw wheat berries that are parboiled, then hulled, dried, and finally cracked. On the other hand, cracked wheat is just, well, cracked. Bulgur comes in various grinds, and it is even available in a form that solely requires soaking in hot liquid (in true couscous-like fashion). This cookbook does not call for soaking-only bulgur. We use Bob’s Red Mill Quick-Cooking Bulgur.
Cracked wheat: Bulgur? Cracked wheat? Which is it? While they’re often used interchangeably, they’re not one and the same. Cracked wheat is as straightforward as it sounds: It is made from raw wheat berries that are carefully milled to obtain smaller, quicker-cooking pieces of wheat. While the cooking time is reduced, rest assured that the berries do not lose any nutritional value during this process.
Einkorn: One of the lesser-known forms of wheat, this grain has become one of our favorites. It holds the distinction of being the only form of wheat that has never been hybridized. It’s truly an ancient grain: Einkorn farms circa 7500 BCE have been unearthed in Turkey. In Morocco, France, and other countries, einkorn is typically grown as animal feed. While we love animals, they’re not keeping this one to themselves! The grain is high in protein, B vitamins, and iron. It is also versatile and tastes incredible. Special note: Some people with wheat sensitivity have found einkorn to be less of a trigger. We aren’t advocating einkorn for gluten-free people, but if you want to try it, do so with caution.
Farro, also known as emmer: Even though emmer is an old kid on the block and was already around in the Middle East centuries ago, its popularity waned because of the more laid back (as in, quicker to hull) durum wheat grain. We’re happy to report emmer is finally getting over being snubbed and making quite a comeback these days, especially in Italy, with its now world-famous name farro or farro medio.
Freekeh: Originally from the Middle East, freekeh has been gaining in popularity. It is available in both a cracked form and a whole form. They can be used interchangeably in many recipes, just be sure to adjust the cooking time. Technically, freekeh is young, green wheat. It’s high in fiber, protein, and trace minerals such as iron and zinc. Like most grains, it’s also incredibly versatile.
Kamut: It’s news to us (and probably to you) that Kamut is actually a brand name for khorasan wheat. Its roots—yes, we went there—are usually (and incorrectly) believed to be Egyptian. It’s true that the grain was rediscovered in 1949 and that it is protein rich and packed with minerals. Interestingly, kamut is lower in fiber but higher in fatty acids than other grains, making it an energy booster. Plus, “kamut” is just fun to say.
Millet: It turns out that millet, the small, gluten-free, pale-colored seed most of us are best acquainted with, is the name of a whole group of related grains that have been used for thousands of years. For example, teff (page 13) is also part of the millet family. For clarity’s sake, the millet we call for is the most readily available type of millet on the market. We find it benefits from being toasted before cooking to boost the naturally nutty, almost cornlike flavor. Toasting also enhances millet’s ability to absorb cooking liquids. We highly recommend spending a few additional minutes to toast millet because the cooking time of this protein-rich grain is fairly short.
Oats: Oats, we’ve loved you since way back when. We loved you before we knew how good you are for us. Okay, not as far back as when you were first found growing wild in the Near East. More like since you were domesticated in Europe around 600 BCE. Or almost. We’ve got as many reasons as oats have grinds. Oats rival soy in terms of protein content, are full of fiber, and are known to reduce cholesterol. We’ve used oat groats and steel-cut oats in this book. Oat groats are made from hulled, whole oats; steel-cut oats are oat groats that have been cut into smaller pieces.
Polenta and corn grits: Before the 1600s, polenta was made from a number of different grains—and even chickpeas. Polenta goes by many names and comes in many forms (now all corn based). Perhaps the oldest name used in America would be maize. Grits (a coarse grind) are more common in the southern United States. Corn grits are treated with niacin, a form of alkali that is missing from the grain. All forms are high in protein, fiber, iron, zinc, and more. Look for brands (such as Bob’s Red Mill) that use the whole corn kernel without removing the bran and germ.
Quinoa: Quinoa hardly needs an introduction because its reputation as a superfood precedes it. Nope, superfood is not a real food term, but it gets the point across. Quinoa was first cultivated in South America back in the BCE days. In fact, the Incas considered it a sacred food. Quinoa is high in protein, essential amino acids, and more. It’s a good source of calcium, too, which is a big win for vegans … and everyone else!
Rice: Ah … rice … your backstory is a bit harder to get our heads around. We’ll admit to growing up on plain old white rice. Now exciting, colorful varieties seem to be multiplying on our grocery shelves. The purple, red, and even brown varieties have more antioxidants and a higher fiber content than white. All these cool new types of rice can trace their lineage to China—for those who are keeping track, that part is certain. In this book, we’ve used black rice, wild rice, and several kinds of brown rice (such as short-grain brown rice, sweet brown rice, and jasmine brown rice).
Rye: When we think of rye, we automatically jump to Eastern and Central Europe—and to Reuben sandwiches. You’ll find no Reubens in this book: Here, it’s straight up whole rye berries! Rye is closely related to both barley and wheat, yet recent studies have shown it to be far more filling than equal amounts of wheat. Like all grains, rye is high in fiber and is also healthful for the heart and cholesterol levels.
Sorghum, also known as milo: It has been suggested that this gluten-free grain has its origins in Africa thousands of years ago. Despite its respectable age, sorghum hasn’t yet reached the same level of fame and popularity as quinoa in the U.S. and Europe. Indeed, about half of the sorghum production is destined to become animal feed. It’s time to give sorghum a chance in our everyday cooking! Sorghum is great in salads and pilafs. It is sturdy enough to hold its shape and texture in soups and stews, too. We fondly refer to it as millet’s heftier cousin, but feel it’s the most finicky grain to cook out of the bunch. Sorghum should not be left with a toothsome bite (like kamut, for example), but must be fully tender (like rice) to be enjoyed. A quick soak or overnight soak is mandatory with this grain. Surprisingly, sorghum’s cooking time does not change with the soak: It still needs approximately 1 hour to reach proper tenderness. We also find that cooked sorghum tends to get almost unpleasantly chewy when chilled. It is at its best when eaten at its freshest—still warm, or reheated, or at room temperature.
Spelt, or farro grande: The history of spelt is a little sketchy, but its popularity grew fast. Spelt appears to have popped up simultaneously on two different continents (Europe and Asia), leaving scientists to wonder just who its plant parents are. We do know that it hit the United States around the 1890s. However, the U.S. switched most early spelt fields over to grow varieties of hard wheat used in bread baking. Nowadays, organic farms are bringing spelt back to the mainstream. Spelt is high in fiber, protein, vitamins, and minerals.
Teff: Tiny—but mighty—teff grains are actually part of the millet family. One of the most important food sources of Ethiopia, teff is mostly known elsewhere as the main ingredient of Ethiopian injera flatbread. It is slowly finding some well-deserved popularity as the world realizes teff is also great to use in porridge, soups, and even salads when cooked into a more pilaflike state (simply use a lower liquid-to-grain ratio). We also love it for its high calcium content, the highest of any grain, with 123 mg per cooked cup (252 g).
Triticale berries: Triticale berries are the love child—or more scientifically speaking, the hybridized result—of the wheat and rye union. This relatively young grain fell out of favor shortly after appearing on the market approximately forty years ago. Thankfully, it is experiencing a successful comeback as its sturdiness makes it a great candidate for organic and sustainable farming.
Whole wheat kernels: Whole wheat comes in many forms: einkorn, farro, kamut, spelt, red or white wheat berries, spring or winter wheat berries, hard or soft wheat berries, as well as bulgur and cracked wheat for quicker-cooking results. There’s clearly no lack of choice in the wheat family! Some of these grains are predominantly milled into flour for baked goods or pasta, and wheat is the uncontested leader of whole grains that contain gluten (a protein composite that makes for stretchy bread dough). Wheat is also undoubtedly revered in its most unprocessed form: whole (or cracked) and cooked.
THE GRAIN CHART
To make the grain-cooking process a breeze, refer to the cooking chart and instructions that follow. Keep in mind that the information in the chart is to be used as a general guideline. There may be variations in the amount of liquid needed, the cooking time, and the yield, depending on the grain itself.
The Absorption Method
For all grains: If you prefer, soak (page 9) or toast (page 8) the grain in advance. Place the picked-through, rinsed, drained grain in a large saucepan to allow for a more even cooking process. Add the cooking liquid (water, or water with Broth Powder [page 167], or vegetable broth, or pineapple juice [page 22]).
Bring to a boil, fully or loosely cover (follow recipe instructions), and simmer as needed. Note that the cooking time in the chart refers to when the grain is set to simmer. Check occasionally to make sure the grain reaches your preferred texture. Drain or add extra liquid, if needed.
Pasta Style
An alternative method is to cook the grain pasta style by placing it in a large saucepan, covering it with about 2 to 3 inches (5 to 7.5 cm) of cooking liquid, bringing to a boil, and loosely covering while cooking on medium-low heat until the desired texture is reached. Once ready, drain the extra liquid. This method wastes slightly more liquid than the absorption method, but we find it yields a better texture in many cases. The choice is entirely up to you.
DRY GRAIN | Amaranth 1 cup (180 g) |
COOKING LIQUID | 2 cups (470 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 15 to 20 min. |
APPROXIMATE YIELD | 2 1/2 cups (615 g) |
DRY GRAIN | Barley, Hulled 1 cup (184 g) |
COOKING LIQUID | 3 cups (705 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 30 to 40 min. |
APPROXIMATE YIELD | 3 cups (472 g) |
DRY GRAIN | Black Rice 1 cup (180 g) |
COOKING LIQUID | 2 cups (470 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 25 min. |
APPROXIMATE YIELD | 2 cups (345 g) |
DRY GRAIN | Brown Rice, Long Grain 1 cup (185 g) |
COOKING LIQUID | 1 3/4 cups (415 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 30 to 40 min. |
APPROXIMATE YIELD | 3 cups (585 g) |
DRY GRAIN | Brown Rice, Medium Grain 1 cup (190 g) |
COOKING LIQUID | 2 1/2 cups (590 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 45 to 55 min. |
APPROXIMATE YIELD | 3 cups (585 g) |
DRY GRAIN | Brown Rice, Sweet 1 cup (196 g) |
COOKING LIQUID | 2 cups (470 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 35 to 45 min. |
APPROXIMATE YIELD | 3 cups (480 g) |
DRY GRAIN | Buckwheat Groats 1 cup (180 g) |
COOKING LIQUID | 2 cups (470 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 10 min. |
APPROXIMATE YIELD | 2 1/2 cups (420 g) |
DRY GRAIN | Bulgur, Quick Cooking 1 cup (160 g) |
COOKING LIQUID | 2 cups (470 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 12 to 15 min. (plus left to stand 10 min, fluff) |
APPROXIMATE YIELD | 3 cups (500 g) |
DRY GRAIN | Cracked Wheat 1 cup (160 g) |
COOKING LIQUID | 2 cups (470 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 15 min. (plus left to stand 10 min, fluff) |
APPROXIMATE YIELD | 3 cups (500 g) |
DRY GRAIN | Einkorn 1 cup (192 g) |
COOKING LIQUID | 3 cups (705 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 30 to 35 min. |
APPROXIMATE YIELD | 3 cups (454 g) |
DRY GRAIN | Farro 1 cup (208 g) |
COOKING LIQUID | 2 1/2 cups (590 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 20 to 30 min. |
APPROXIMATE YIELD | 2 cups (330 g) |
DRY GRAIN | Freekeh, Cracked 1 cup (184 g) |
COOKING LIQUID | 2 1/2 cups (590 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 20 min. |
APPROXIMATE YIELD | 2 1/4 cups (520 g) |
DRY GRAIN | Freekeh, Whole 1 cup (160 g) |
COOKING LIQUID | 2 1/2 cups (590 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 40 min. |
APPROXIMATE YIELD | 2 1/2 cups (420 g) |
DRY GRAIN | Kamut 1 cup (184 g) |
COOKING LIQUID | 3 cups (705 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | Overnight soak, 45 to 60 min. |
APPROXIMATE YIELD | 3 cups (516 g) |
DRY GRAIN | Millet 1 cup (220 g) |
COOKING LIQUID | 2 cups (470 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 15 to 20 min. |
APPROXIMATE YIELD | 2 1/2 cups (435 g) |
DRY GRAIN | Oats, Groats 1 cup (184 g) |
COOKING LIQUID | 3 cups (705 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 30 min. for pilaflike results. |
APPROXIMATE YIELD | 2 cups (305 g) |
DRY GRAIN | Oats, Steel Cut 1 cup (176 g) |
COOKING LIQUID | 3 cups (705 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 10 min. for al dente, 20 min. for creamy |
APPROXIMATE YIELD | 2 2/3 cups (650 g) |
DRY GRAIN | Polenta and Corn Grits 1 cup (140 g) |
COOKING LIQUID | 3 cups (705 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 5 to 10 min. (plus let stand 5 minutes) |
APPROXIMATE YIELD | 2 2/3 cups (714 g) |
DRY GRAIN | Quinoa 1 cup (170 g) |
COOKING LIQUID | 2 cups (470 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 12 to 15 min. (plus left to stand 10 min, fluff) |
APPROXIMATE YIELD | 3 cups (555 g) |
DRY GRAIN | Rye Berries 1 cup (180 g) |
COOKING LIQUID | 3 1/2 cups (825 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | Overnight soak, 45 to 60 min. |
APPROXIMATE YIELD | 3 cups (425 g) |
DRY GRAIN | Sorghum 1 cup (204 g) |
COOKING LIQUID | 4 cups (940 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | Overnight soak, 60 min. |
APPROXIMATE YIELD | 3 cups (496 g) |
DRY GRAIN | Spelt Berries 1 cup (180 g) |
COOKING LIQUID | 3 1/2 cups (825 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | Overnight soak, 45 to 60 min. |
APPROXIMATE YIELD | 3 cups (583 g) |
DRY GRAIN | Teff 1 cup (200 g) |
COOKING LIQUID | 2 to 3 cups (470 to 705 ml) (see recipes) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 10 to 20 min. (see recipes) |
APPROXIMATE YIELD | 2 1/2 cups (630 g) |
DRY GRAIN | Triticale Berries 1 cup (180 g) |
COOKING LIQUID | 3 1/2 cups (825 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | Overnight soak, 45 to 60 min. |
APPROXIMATE YIELD | 2 1/2 cups (410 g) |
DRY GRAIN | Wheat Berries, Soft White 1 cup (192 g) |
COOKING LIQUID | 3 1/2 cups (825 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | Overnight soak, 45 to 60 min. |
APPROXIMATE YIELD | 2 1/2 cups (400 g) |
DRY GRAIN | Wild Rice 1 cup (160 g) |
COOKING LIQUID | 3 cups (705 ml) |
COOKING TIME (or until preferred texture is reached, check sooner if soaked) | 45 to 50 min. |
APPROXIMATE YIELD | 3 1/2 cups (574 g) |
GLOSSARY
We strive to use readily available ingredients in all our recipes. If you cannot locate some of the following ingredients at your local grocery store, international foods store, or natural food store, don’t forget to check online! Whenever available and affordable, choose organic ingredients over conventional ones.
Berbere spice: Berbere is an Ethiopian spice mix made with fenugreek, chile, and paprika. It has varying levels of heat, depending on the brand (such as Frontier). It’s best to use it to taste. Berbere can be purchased at well-stocked markets and online or can be homemade. There’s a good recipe on www.epicurious.com, originally from Gourmet. Just search for “Ethiopian Spice Mix (Berbere).”
Black salt (a.k.a. kala namak): This salt is actually not black but rose pink, and it should not be confused with black lava salt. Kala namak imparts an egglike flavor to foods because of the sulfur it contains.
Chana dal: These dried, split baby chickpeas are a great source of protein and fiber. They are also a tasty, slightly larger alternative to lentils. We love pairing them up with vegetables and whole grains in Chana Dal Dalia (page 72) and Moroccan Wheat Berries (page 63). Chana dal can be purchased at international food stores and online.
Chickpea flour: Also known as gram flour, garbanzo bean flour, and besan, this protein-rich flour is made from ground chickpeas. It is quite bitter when eaten in raw form, so do not have a taste of any uncooked. Garbanzo fava bean flour (a blend of chickpea and fava bean flours) can be used instead of chickpea flour.
Fire-roasted tomatoes: These are used in a few of our dishes, but we know they can be hard to find. Tester and friend Liz Wyman replaces them with regular diced tomatoes and adds a few drops of liquid smoke to make up for the lack of roasted flavor.
Harissa spice: This spicy North African flavoring is made from a blend of hot peppers and other spices. It comes in a paste or dry blend: You can use either form in equal amounts, to taste. Harissa can be found in the ethnic aisle of well-stocked grocery stores or online.
Miso: This fermented soybean paste has many uses and it comes in several flavors and sharpness levels. The kind we use the most is mellow white miso (also known as shiro miso), preferably organic. Miso can be found in most Asian grocery stores and in the refrigerated section of your local health food store.
Neutral-flavored oils: Neutral-flavored oils don’t overwhelm the other flavors of the dishes in which they’re used. Our favorite neutral-flavored oils include corn oil, grapeseed oil, light olive oil, peanut oil, safflower oil, and more.
Nutritional yeast: This flaky, flavorful, yellow yeast is usually grown on molasses. It has an umami-rich, kind of cheesy taste, and it adds a B-vitamin boost to foods if you use formulas labeled as “vegetarian support.” It can be found in the vitamin and supplement section of most health food stores. The flakes vary in size, which makes for a weight that also varies. We buy ours in bulk (it’s less expensive that way), and the flakes look quite fine. If you can only find large flakes, pulse them in a food processor a couple of times before measuring in order to get the most accurate results.
Salt: For the most part, we prefer telling you to use salt “to taste” instead of giving a set amount. Just remember, it’s easier to add extra salt than it is to remove it! We use both coarse kosher salt and fine sea salt. If you don’t have coarse kosher salt, use half the amount of fine sea salt wherever kosher salt is called for.
Sriracha: Sriracha is a hot chili sauce from Thailand. New versions are popping up all the time. Just be sure to check ingredients as some brands include fish paste.
Tamari: Tamari is a richly flavored, Japanese-style soy sauce. We prefer gluten-free reduced-sodium tamari. If you cannot find tamari, use reduced-sodium soy sauce in its place. (The Gluten-Free Potential icon won’t apply anymore if gluten-free tamari is replaced with soy sauce.)
Vegan bouillon: We opt for a bouillon paste made by Superior Touch when available. Look for the No Chicken and No Beef versions of Better than Bouillon in the soup aisle. If cubes are more readily available, substitute one crumbled cube per teaspoon of paste. We like the Edward & Sons bouillon cubes. (At the time of writing, Better than Bouillon No Beef contains soy. If soy is a concern for you, double check the labels.)
Vegan milks: Two of our favorites are the unsweetened, plain, almond milk and the almond-coconut blend. You can use whatever you prefer, just remember to go with unsweetened plain vegan milk for savory applications.
Whole-wheat pastry flour: If this flour isn’t available, you can also use an equal combination of whole-wheat flour and all-purpose flour, or only all-purpose flour instead (1:1 ratio).
RECIPE ICONS
Many of the recipes contained in this cookbook are labeled with one or more of the following icons:
▸ GLUTEN-FREE POTENTIAL
Recipes that can be safe to enjoy by those who need to eat gluten-free foods. Make sure to thoroughly check ingredients for safe use and purchase ingredients that are certified gluten-free. Contact the manufacturer, if needed, for up-to-date information.
▸ SOY-FREE POTENTIAL
Recipes that are free of any soy products, provided soymilk isn’t used wherever vegan milk is called for. Please thoroughly check labels and contact the manufacturer, if needed. Be sure to check unexpected ingredients such as vegetable broth and nut milks as they may contain hidden soy. If using nonstick cooking spray, remember to check for soy lecithin, too. If you cannot find soy-free nonstick cooking spray, use an oil spray instead.
▸ QUICK AND EASY
Recipes that take fewer than 30 minutes to whip up, provided you have intermediate cooking or baking skills. (If the grains are cooked ahead of time, the preparation of many of our recipes takes mere minutes.)